How to Do One-Legged Hip Thrust: Muscles Worked & Proper Form

One-Legged Hip Thrust exercise technique

Muscles Worked in One-Legged Hip Thrust

Muscles Worked in One-Legged Hip Thrust

Primary muscles worked:

Secondary muscles worked:

How to Do One-Legged Hip Thrusts

  1. Lean your back against a chair, sofa, bench or whatever furniture you have at hand.
  2. Place one feet on the floor and lift the other leg.
  3. Push your hips towards the ceiling, using your glute muscle in the leg that touches the floor. The working leg should form a ~90-degree angle at the top position.
  4. Lower the hips and repeat for reps.


The hip thrust is an isolation exercise for your hip extensors, particularly your glutes. This is a variant of the regular hip thrust where you only use one leg. You can vary the exercise by elevating your foot for a longer range of motion, or add a weight on your hips.

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